How healthy are mangoes?

NEW YORK – In India, the mango is known as the “king of fruit”. The fruit, and its tree and leaves, are symbols of prosperity, good luck and love.

There is a lot to love nutritionally too. Mangoes are rich in vitamin C and potassium. And they freeze well, making them a year-round smoothie staple.

Here is what to know about their health attributes.

They’re high in sugar, but it is not like eating a cookie

One-half of a peeled mango contains about 23g of sugar, which is more than twice what you get in a typical store-bought chocolate chip cookie.

But the natural sugar in mangoes does not spike your blood glucose the way the added sugar in cookies does, said dietitian Jessica Higgins in the Lifestyle Medicine programme at NYC Health + Hospitals Woodhull.

That is because your body has to break down the beneficial fibre in a mango to access its sugar. This takes time, which gives your body a chance to gradually process the glucose. In a cookie, she said, the refined sugar is available immediately, which is why it can cause a spike.

One-half of a mango has around 10 per cent of your daily fibre needs, said Dr Stephanie Rogus, an assistant professor and extension nutrition specialist at Texas A&M University. Mangoes are not quite as high in fibre as fruit like apples or pears – in part because people typically do not eat the fibrous mango skin – but they still cross the “good source of fibre” threshold, she said.

Beyond slowing down your digestion, the fibre in mangoes can help keep your blood cholesterol in check and support the good bacteria in your gut, said Dr Maya Vadiveloo, a dietitian and associate professor of nutrition at the University of Rhode Island.

Their vitamin C levels are up there with citrus fruits’

Half a mango contains 61mg of vitamin C, similar to what is in one half of a navel orange or a grapefruit.

Beyond vitamin C’s well-known immune-boosting properties, it can also help your body absorb iron from plant-based foods, Dr Vadiveloo said.

The iron in foods like leafy greens and beans is not as easily accessible as the iron you get from eating animal products, she said. Pairing these foods with vitamin C-rich foods such as mango can help convert the iron into a more usable form.

Their potassium could help lower your blood pressure

Bananas may be the most famous potassium-rich tropical fruit, but mangoes are not that far behind. Half a mango contains 282mg, while a medium banana has 422mg.

Potassium can help counteract the heart disease risk that comes with consuming too much sodium, Ms Higgins said. Excess sodium can cause your body to retain fluid, which can raise your blood pressure. Over time, high blood pressure can increase the risk for heart attacks and strokes.

Potassium helps balance fluid levels, she said, so it can help bring blood pressure back down.

Best ways to eat mangoes

Try it frozen

If a ripe mango is nowhere to be found, Dr Vadiveloo recommended buying frozen chunks. As long as the frozen kind does not contain added sugar, it is just as nutritious as fresh mango, she said.

Don’t overdo it on the dried mango

Half a cup of dried mango contains 255 calories and 53g of sugar – far more than the 50 calories and 11g of sugar you would get from the same amount of fresh fruit.

“When we take all the water out, we’re concentrating the sugars and the calorie-containing macronutrients,” Ms Higgins said. “That’s a pretty big difference.”

To judge ripeness, use your thumb

Ms Higgins recommended using what she called the “press method” to select a perfectly ripe mango. When you gently press your thumb into the fruit, you should feel just a slight give. NYTIMES